PUMP DAYYYYYY

Posted: 21st June 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-Up 4 (No Measure)

12 rounds (4 each) of:

Air Squat

KB Swing

Push-Up

Weightlifting

Back Squat (3, 3, 3, 3, 3, 3, 3, 3)

Eight sets of:

Back Squat x 3 reps @ 40X1

Rest 2 minutes

(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

Metcon

6 min AMRAP: Thruster/Pull-up/KBswings (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters (135/95 lbs)

6 Pull-Ups

12 American Kettlebell Swings (70/53)

Buy-Out

Buy Out: BB Row/V-up (No Measure)

Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2111

Rest 45 seconds

V-Ups x 30 reps

Rest 45 seconds

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